Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesTIME UNDER TENSION —
COMBINED PLAN
5-Minute Warm-Up
Follow along this warm-up!
Paused Dips
Do 6–8 reps! If this progression is too difficult for you, step back to a regression based on what you learned in the Primal Three program!
Paused Pull-Ups
Do 6–8 reps! If this progression is too difficult for you, step back to a regression based on what you learned in the Primal Three program!
Hanging Leg Raises
Do 8 reps! If this progression is too difficult for you, step back to a regression based on what you learned in the Primal Three program!
Bulgarian Squat
Do 15 reps each leg!
Paused Push-Ups
Do 10–15 reps to reach 40–60 seconds time under tension! If this progression is too difficult for you, step back to a regression based on what you learned in the Primal Two program!
Paused Inverted Rows
Do 10–15 reps to reach 40–60 seconds time under tension! If this progression is too difficult for you, step back to a regression based on what you learned in the Primal Two program!
V-Sit Ups
Do 10–15 reps!
Step Up Squats
Do 15 reps!
Follow Along Stretching Routine
Follow along this stretching routine to cool down!